Stretching is important for everyone, especially for athletes and exercise. This basic activity prepares your muscles and joints, It increases your flexibility and strength, improves circulation, and lowers the risk of injury. Especially is beneficial in all aspects of your active life.
Why You Shouldn’t Overlook Stretching?
Stretching has so many benefits. Do you stretch before working out? Health experts recommend stretching each major muscle group at least twice a week for 60 seconds. If you exercise regularly, you should do it more often. Stretching helps you stay flexible and prevent injuries. And give you more range of motion and energy.
Many people fall into the trap of thinking they don’t need to stretch. I highly suggest stretching before and after your workout. This is where many people get confused.
How Stretching and Flexibility Helps Your Workouts
Stretching your muscles is a great way to prepare them for workouts of any kind, and is also a great way to cool down from a workout. Stretching before and after workouts helps work out lactic acid, prevents injury, and helps you feel less sore. Not to mention that the added flexibility will help you get the most out of your workouts.
10 -15 minutes of rhythmic movements allow your muscles to get warm to the core and better prepares them for the exercise to come.
What muscles should you stretch?
- Neck / Shoulders
- Upper Back / Chest
- Arms / Wrists
- Lower Back / Hip – Buttocks
- Groin / Hamstrings
- Quads / Calves
- Ankles / Feet
Here are great 8 tips on Stretches for Flexibility
Stand with your feet shoulder width apart and your hands on your hips. Step out wide with one foot, and then bend that knee, bringing the back leg down against the ground. Get as close to the ground as you can, trying to touch your chin to the ground. Hold this pose and then repeat on the opposite leg.
Sit on the ground with your feet out in front of you and then twist your torso to one side. Then bring your arms around to help pull your torso into a good twist. Hold this pose and then repeat on the opposite side. You can also do a second variation of this stretch with your legs folded “criss-cross”.
Stand up straight with your feet just slightly apart. Keeping your posture straight, bend at the waist and try to hug your knees. If you are not quite at that level, just try to touch your toes or use blocks or the bottom stair to stretch as far as possible.
Sit on the floor with your legs out in front of you. Bring your legs in and touch the bottoms of your feet together, knees bent outward. Keeping your knees as flat on the ground as possible, grab your feet and try to bring them closer to your body. Without straining yourself, bounce your knees up and down a bit.
There is a huge amount of yoga poses that are aimed specifically at increasing your flexibility. Two of these poses are called “baby cobra” and “downward facing dog”.
Lie face down on the ground with your arms near your head, palms on the ground. Use your hands to push the top portion of your body off the ground, curving your spine backwards and looking up to the sky.
Downward Facing Dog
Start in push-up position, and then push your arms up, folding your body in half so your bottom is up in the air and your head and arms are down. Your heels should be flat on the ground, stretching your entire body.
Behind the Head Elbow Stretch
In either a sitting or standing position, simply reach one arm behind your head. Using the opposite arm, grab your elbow and press to increase the stretch. Hold the stretch and repeat on the opposite side.
These Stretching has so many benefits for exercises will provide a good complete-body stretch and should take approximately 15-20 minutes to perform.
Keep in mind that it may be necessary to supplement or add additional exercises in order to stretch specific muscles used in Guide to Stretching. The book “Resistance Band Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques” is a great resource that covers working every major muscle group. Using this simple device, you can: